12.06~12.12 WOD

12.06~12.12 WOD

MONDAY:

4 ROUNDS FOR TIME:

30 RKBS

40 AB MAT SITUPS

30 LEG RAISE OVER KB

4 LAPS RUN

Finisher:

Tabata

Pushup- plank hold (@everyother rest)

 

TUESDAY

5 ROUNDS

14 SINGLE DB HANG C&J/ 6 EACH ARM

14 BURPEES

1:00 REST

THEN…

3 ROUNDS

20 SINGLE DB OHS/10 EACH ARM

2 LAPS RUN

 

WEDNESDAY

6 MIN EMOM

EVEN: 20 RING ROW

ODD: 15 RING DIP

2 min REST

6 MIN AMRAP

50 HEAVY DB GLUTE BRIDGE

30 SUMO DEADLIFT

2 min REST

6MIN AMRAP

20 V-UPS

40 MTN CLIMBERS (L+R=1)

 

THURSDAY

0:00-2:00

10 DEVILS PRESS

MAX DOUBLE UNDERS

2:00-4:00

10 DEVILS PRESS

MAX DOUBLE UNDER

4:00-6:00 REST

 

6:00-8:00

20 DB PUSHUP TO ROW L=1

MAX DOUBLE UNDERS

8:00-10:00

20 DB PUSHUP TO ROW

MAX DOUBLE UNDER

10:00-12:00 REST

 

12:00-14:00

50 AIR SQUATS

MAX BICYCLE CRUNCH

14:00-16:00

50 AIR SQUATS

MAX BICYCLE CRUNCH

 

FRIDAY:

6 ROUNDS

:40 ON -:20 OFF

MB CLEANS

MB PLANKS

MB THRUSTER

MB RUSSIAN TWIST

 

SATURDAY

TABATA

DB SDLHP

RING ROW

GLUTE BRIDGE

PUSHUP ROTATION

SCISSOR KICKS

 

SUNDAY

FOR TIME:

30 DEADLIFTS

4 LAPS RUN

30 KB SWINGS

4 LAPS RUN

30 KB CLEANS

4 LAPS RUN

30 KB SQUATS

4 LAPS RUN

30 BURPEES

4 LAPS RUN

 

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